Exercise of the week!
Starting Position
Trainee A: Position yourself on your hands and knees. Ensure that your hands are directly under your shoulders and yours knees under your hips.
Trainee B: Balance on your partner, keeping your head and torso lifted, legs extended over hips in Pilates stance.
Execution
Trainee A: Hold still and breathe normally.
Trainee B: Inhale and lower your legs as far as you feel comfortable with your abdominals. Exhale and lift your legs.
Cues
Trainee A:
- Belly button towards the spine (PH in and up)
- Keep your head aligned with your spine
- Avoid hyperextending your elbows
- Balance on your hands and knees
- In case of wrist discomfort you can balance on your fists (with your palms facing each other)
Trainee B
- Belly button towards the spine (PH in and up)
- Lower your legs as far as you feel comfortable with your abdominals
- Feel the stretch as you elongate your legs while pulling your belly button towards the spine
- Legs in Pilates Stance position (heels together with the toes elongated)
- Keep your gaze at your knees
- Keep torso and head rigid
- Keep torso and head elongated
- Try balancing on your partner
- 8-12 reps
Despoina Pane, Pilates Instructor, AthensTrainers® Associate
